post your favorite swim workouts - 1600 yd main set (Page 3)

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AdventureBear

2012-03-10 8:04 PM

in reply to: #4084706

Coach

9167

Stairway to Seven

Subject: RE: post your favorite swim workouts - 1600 yd main set

doxie - 2012-03-07 9:43 AM

Four 4s

1x400, 2x200, 4x100, 8x50

Almost exactly what I was going to post...i like to take the base rep (400), and break it in a few different ways, but keepign the base rep in as well. I also like to descend the broken parts a little. (I descned by either adding strokes to my SPL or reducing time on a tempo trainer),

So I might do this set as
1 x 400 @ 16 SPL
2 x 200 @ 17 SPL
1 x 400 @ 16 SPL
4 x 100 @ 18 SPL

This would result in the 200s being about 4 sec/100 faster than the 400, and the 100s 8 sec/100 faster than the 400.

Edited by AdventureBear 2012-03-10 8:06 PM

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Hot Runner

2012-03-10 11:28 PM

in reply to: #4084217

Master

8249

Eugene, Oregon

Bronze member

Subject: RE: post your favorite swim workouts - 1600 yd main set

Did this yesterday--it's 1800 but you could cut out two of the hundreds from the first set if needed. The idea is to swim at threshold (or tri race pace) for the first, longer swim, and below it for the second:

400m (steady, threshold or 1500m pace). Rest about one minute.

4X 100m (faster than above) I do them on 1:50, which gives me about 15-20 sec. rest.

300m (same pace as 400 or slightly faster) Rest about 40-45 seconds.

3 X 100 (faster than 300 pace)

200m (same pace as 300, or slightly faster) Rest about 30 seconds.

2 X 100m (faster than 200 pace)

It doesn't look hard on paper but definitely wore me out!

More commonly, if my pool time was really limited, I'd just do 16 X 100m on 1:50. I get bored doing freestyle and tend to lose count, so I'd do every 4th one as an IM and give myself some extra time for those but keep roughly the same recovery time.

Or....my old coach's favorite: 4 X 400m descend. Ouch. It really teaches you not to start too fast!

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suzielea

2012-03-11 3:42 AM

in reply to: #4085372

Extreme Veteran

746

Subject: RE: post your favorite swim workouts - 1600 yd main set

sebaf74 - 2012-03-07 3:47 PM

BigN321 - 2012-03-07 4:41 PM

As I'm still new to this this thread is awesome! I'm going to have to add some of these to my own workouts.

I need some clairification though... For those who listed "drill" in your workouts, what kind of drills are you doing?

The ones I typically do are one-arm drills (with the other arm by my side instead of streamline and breathing to the side of that arm), catch-up (as well as almost catch-up) and fingertip drill.

Looking at this thread because a) I'm bored and b) I'm new and am looking for ideas too - I'm building up to this sort of level

Anyway - for the person I quoted:

what does "almost catch-up" drill involve?

jsnowash

2012-03-11 5:14 AM

in reply to: #4084660

Pro

4353

Wallingford, PA

Subject: RE: post your favorite swim workouts - 1600 yd main set

DaveL - 2012-03-07 11:23 AM

axteraa - 2012-03-07 9:46 AM

agarose2000 - 2012-03-07 11:11 AM For the experienced folks - anything wrong with 3 x 500 with about 30sec rest between each 500?

I think that would be much less effective than the shorter intervals with shorter rest.

Im not questioning but am trying to learn.

In the pool last year I did mostly pyramids ie,100, 200, 300, 400, 300, 200, 100. Once I could get out in the lake (a few minutes from my house) I had two out and back "courses" one about 1000m and one about 1500m. I was and am a slow swimmer but knocked down a 2km swim in my first ever tri without clinging to bouys, kayaks or even really stopping.

So the question is - Why is the wisdom to go longer in running and biking but it seems to be the opposite in swimming?

The kinds of workouts folks are suggesting here are essentially like interval workouts would be on the bike or run. Go hard for a period of time (50, 75, 100 yards, etc.), take a short rest, and go again. Just like intervals running or biking, it can help improve your swimming pace. IMO, though, you need to lay the foundation first in terms of decent swimming form and basic endurance before trying to swim really hard. I took a pretty long hiatus from swimming last year (I swam periodically, but no regular swim training to speak of). Starting back, I'm keeping my swim efforts more moderate until I feel like my endurance and swim specific strength has come back a bit. Once I feel like it's back, I'll start adding some speed back in.

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axteraa

2012-03-11 9:38 AM

in reply to: #4084480

Elite

7783

PEI, Canada

Subject: RE: post your favorite swim workouts - 1600 yd main set

gsmacleod - 2012-03-07 11:03 AM

scholar - 2012-03-07 10:43 AM On the :50? That means that you have to at least get down there in 50! hahaha Wow...good workout....even if not in 50, this one would be a meat-grinder.

Oh it is a great workout; I have some juniors who do that workout (in m) on the :40 and one who can do it on the :35. Basically what I do to figure out the time is take T pace per 100, divide by 2 and add 5s. For even more fun, you can do the following: 40x50 as 1-16 every 4th fast 17-28 every 3rd fast 29-36 every 2nd fast 37-40 all fast Shane

I did a modified version of this at the pool this morning.

50x50 on :50
first 20 every 4th fast
next 15 every 3rd fast
next 10 every 2nd fast
last 5 was 1 ez, 4 fast

It's a good set, really makes the time go by quickly!

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blangslang

2012-03-11 12:01 PM

in reply to: #4084217